YOGA: Bridge Pose Variations

by Danielle Schwartz

Do you struggle with finding your strength in Bridge Pose?  Take a look at these alternatives using props to support our bodies and stability.

Bridge Pose | Variation 1

Begin Bridge Pose by laying on your back on your mat. Bend knees, bringing your feet onto the mat and as close as you can towards your bum. Feet should be about hip-width distance apart. Place a block between your thighs, press your feet firmly into your mat, and lift your hips off the mat - holding the block between your thighs. By using the block between your thighs, you’re helping to keep your legs aligned with your core and engaging your thighs and core in the lift a little more.

Bridge Pose | Variation 2

Begin this Bridge Pose variation the same way, on your back with your knees bent, and feet on the mat close to your bum. Press your feet firmly into your mat, lifting your bum off the mat. Place a block underneath your sacrum - at any height of the block that feels most comfortable to you. Release your hips/sacrum onto the block.

Bridge Pose | Variation 3

Before getting into this pose, place a strap across your mat - underneath you - roughly under your hips when you’re laying down. Lay down on your back, bend your knees, place feet onto the mat and as close to your bum as is comfortable. Feet should be about hips distance apart and toes facing towards the short end of the mat in front of you. Press into your feet, lift your hips off the mat, and grasp the strap with both hands on each side of your body. Start to tuck your shoulders underneath you as you crawl your hands inward/underneath your body using the strap as guidance. Work towards your hands meeting beneath you. If your hands meet, then consider working your hands up the opposite forearms, towards cradling your elbows underneath you.